police italy sunglasses Transitions - Part 2_3814

T2 transition
4) As you begin to slow let you right foot strike the ground while you are still moving with the bike. Immediately after the right foot touches the ground the left foot will follow leading you into a run across the dismount line.
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This is a skill that needs to be practiced. If you feel uncomfortable doing it then just clip out keeping you feet in your shoes as you would normally do.
1) Un Velcro your shoes and slip you feet out as you come close to T2.
One way you can insure that you have your running legs is to have your cycling cadence or turn over match your running cadence. If you mash the pedals at a low cadence it is often a harder transition to the run as your body needs a higher cadence to run effectively. A good range to maintain is right around 90 RPM for both the run and bike.
The best way to get good at transitions is by practice. Every time you get on or off your bike do it like you are racing. This help to make it feel routine which will make it seem easy when you race.
You'll be coming to the end of the bike getting ready to go and fly on the run.
3) As you get close to the dismount line keep your hands on the brake hoods. Then take your right leg and swing it over the rear wheel so that both legs are on the same side of the bike. Most of you weight should be on your left leg and pedal.
6) Run to you transition rack and rack you bike by the brake leavers.
8) Slip on your shoes. Use elastic shoe laces so you can slip you foot in super fast.
9) Grab your number and start running. Put you number on an elastic band that is already ready closed and ready to go on your hips. Pull the closed elastic loop over your head while you run out of the transition areas and your good to go.
7) take your helmet off
5) Be off your bike by this dismount line failure to do so could lead to penalties.
2) Place your feet on top of your shoes and keep pedaling.
It is important to note you need very little in the transition area. Notice I didn't say wipe your feet off or put your feet in your water bucket. Less is more. watch the top pros transition. They bring only what they will ware. This of course is a bit different for an Ironman but this was written with the intent for Olympic and shorter distance ware transitions become a bigger element.
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